Crossfit Lillington – Mayhem Affiliate – Teens
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
3 min cardio of choice
Mayhem Hip Halo Activation
2 Sets with an empty bar or PCV:
3 Clean Pulls from the High Hang (focus on speed through the middle)
3 Clean High Pulls from the High Hang (focus on elbows high and outside, keep the bar close)
3 Muscle Cleans from the High Hang (focus on a fast turn-over)
3 Tall Power Cleans (focus on pulling under the bar)
3 High Hang Power Cleans
3 Hang Power Cleans
2. Strength Workout:
Community Cup Workout #3:
20 minutes total to find a 1 rep Hang Power Clean AND a 1 rep Front Squat
3. Finisher Workout Prep
2 sets:
30 second Row
5 Wall Balls
Athletes Notes
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Coaches Notes
Mayhem Hip Halo Activation
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
Metcon (Calories)
Optional Finisher
Teams of 2:
8:00 AMRAP
Partner 1: Max Calorie Row
Partner 2: 20 Wall Balls (14/10)
Rotate every time the other partner completes the wall balls. The score is the total calories on the rower.
Metcon (Weight)
Community Cup Workout # 3
In 20 minutes, establish:
1-rep-max hang power clean
1-rep-max front squat